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[quote=Anonymous]It's harder than you think. I used to swim 3 to 4 times a week and walked to work --about 20 minutes--5 days a week. I had osteopenia by age 60. I've done everything possible but it progressed to osteoporosis.

You have to do weight bearing exercise. Swimming and biking do nothing for the strength of your bones.  Walking 10,000-20,000 steps a day though is overkill. You plateau before you reach 10,000 and then you actually start having diminishing returns.

Scientists seem to disagree on how much is enough, but all the studies I've seen--and I've looked--says the best point is somewhere between 6,000 and 9,000 a day. https://www.hsph.harvard.edu/news/hsph-in-the-news/far-fewer-than-10000-steps-per-day-can-boost-health/ The number of steps you need declines as you age because the older you get the less efficiently you walk. https://www.scientificamerican.com/article/you-dont-really-need-10-000-daily-steps-to-stay-healthy/ 
https://www.medicalnewstoday.com/articles/do-you-really-need-to-walk-10000-steps-to-see-health-benefits#Should-older-people-walk-the-same-number-of-steps?

And don't forget diet and sunshine--calcium and vitamin D. [/quote]

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